upper
Body Heatmap
Target Muscles
Single Arm Triceps Pushdown (Cable)
18 reps1
28 reps2
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
25
8
2
20
8
JM Press (Barbell)
16 reps1
TricepsChest
JM Press (Barbell)
TricepsChest
Set
KG
Reps
1
20
6
Dumbbell Preacher Curl (Turned Torso)
14 reps1
28 reps2
Biceps
Dumbbell Preacher Curl (Turned Torso)
Biceps
Set
KG
Reps
1
15
4
2
12.5
8
Reverse Curl
16 reps1
25 reps2
ForearmsBiceps
Reverse Curl
ForearmsBiceps
Set
KG
Reps
1
30
6
2
25
5
Lateral Raise (Machine)
16 reps1
25 reps2
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
1
55
6
2
50
5
Seated Shoulder Press (Machine)
15 reps1
253 reps2
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
45
5
2
37
53
Chest Fly (Machine)
17 reps1
25 reps2
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
55
7
2
50
5
Low Cable Fly Crossovers
15 reps1
28 reps2
Chest
Low Cable Fly Crossovers
Chest
Set
KG
Reps
1
10
5
2
5
8
Lat Pulldown (Cable)
15 reps1
26 reps2
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
70
5
2
65
6
Iso-Lateral Low Row
16 reps1
26 reps2
Upper BackLats
Iso-Lateral Low Row
Upper BackLats
Set
KG
Reps
1
80
6
2
60
6
Lat Pulldown - Close Grip
18 reps1
26 reps2
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
65
8
2
60
6
Lever Incline Hammer Chest Press
15 reps1
ChestFront DeltsTriceps
Lever Incline Hammer Chest Press
ChestFront DeltsTriceps
Set
KG
Reps
1
30
5
Denko rows
16 reps1
27 reps2
Upper BackLats
Denko rows
Upper BackLats
Set
KG
Reps
1
60
6
2
52.5
7
Denko delts
15 reps1
24 reps2
Side Delts
Denko delts
Side Delts
Set
KG
Reps
1
15
5
2
10
4
DENKO biceps
14 reps1
28 reps2
Biceps
DENKO biceps
Biceps
Set
KG
Reps
1
15
4
2
12.5
8
